Dolmades

Appetizer

Item Rating: 69/100

1 serving (140 grams) contains 200 calories, 4.0 grams of protein, 8.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		339.0
% Daily Value*
Total Fat		13.6 g	17%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		678.0 mg	29%
Total Carbohydrates		42.4 g	15%
	Dietary Fiber	5.1 g	18%
	Sugars	3.4 g
protein		6.8 g	13%
Vitamin D		0 mcg	0%
Calcium		67.8 mg	5%
Iron		2.5 mg	13%
Potassium		254.2 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 122 cal (38.3%)

Protein: 27 cal (8.5%)

Carbs: 169 cal (53.1%)

About Dolmades

Dolmades are a traditional dish originating from Greek and Middle Eastern cuisines, consisting of grape leaves stuffed with a mixture of rice, herbs, and spices, sometimes including minced meat. Often served as a mezze or appetizer, dolmades are cherished for their vibrant flavors. Nutritionally, dolmades offer a moderate caloric value with a balanced macronutrient profile, including carbohydrates, fats, and protein. They are a source of dietary fiber and provide essential micronutrients such as calcium and iron, which contribute to bone health and oxygen transport in the body. Typically low in processed ingredients, dolmades can be a wholesome choice for many diets, provided their preparation aligns with dietary needs (e.g., vegetarian or vegan versions).

Health Benefits

• Supports digestive health through dietary fiber content (2.1429g per serving).
• Promotes bone health due to the presence of calcium (28.5714mg per serving).
• Contributes to improved oxygen transport in the body thanks to iron (1.0714mg per serving).

Dietary Considerations

Allergens: Contains grape leaves (rare, plant-related allergies), pine nuts (optional in some recipes)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Nut-free diets (if pine nuts are included), low-carb diets (due to rice content)

Selection and Storage

Store dolmades in an airtight container in the refrigerator for up to 3 days. Reheat gently or enjoy cold directly from storage.

Common Questions About Dolmades Nutrition

Are dolmades high in protein?

Dolmades contain a moderate amount of protein, averaging about 2.9 grams per serving (100g). While they are not a high-protein food, they can contribute to your daily protein intake when included as part of a balanced meal.

Can I eat dolmades on a keto diet?

Dolmades are not ideal for a keto diet due to their carbohydrate content, which is approximately 17.9 grams per 100g serving. This makes them less compatible with the strict low-carb requirements of keto.

Are dolmades healthy to eat?

Dolmades offer health benefits such as fiber (2.1g per serving) and essential vitamins and minerals from grape leaves and olive oil. However, they are moderately high in sodium (285.7mg per serving), so individuals monitoring their sodium intake should consume them in moderation.

How many dolmades should I eat in one serving?

A typical serving size is 3-5 dolmades, which approximates 100 grams and contains 142.9 calories. This portion provides a balance of flavor and nutrition without overloading on calories or sodium.

How do dolmades compare to stuffed peppers nutritionally?

Dolmades are higher in calories and carbs per serving compared to stuffed peppers, which often use a lower-carb vegetable base and can include lean meat for added protein. Stuffed peppers are more versatile for low-carb or keto diets, while dolmades are traditionally rich in Mediterranean flavors with rice as the main filler.

Data Sources & Scientific References